Banana milkshakes are usually a favourite. This is a healthier spin on the traditional banana milkshake, still preserving great taste but bursting with nutrients. The added oats and peanut butter provide a bit of extra body to the drink.
Serves: 2
Dietary: Suitable for vegetarians, egg-free,
Contains: Peanuts, Milk,
May contain: Gluten (oats),
Preparation time: 5 minutes
Cooking time: no cooking required
INGREDIENTS
1 Tbsp (20 g) peanut butter, smooth
1 medium banana
1 Tbsp (10 g) porridge oats
(optional) pinch of cinnamon, nutmeg or mixed spice
250 ml semi-skimmed milk
METHOD
- Mash banana, peanut butter, spice and oats together with a fork or potato masher
- Gradually whisk in milk.
- Alternatively, throw all ingredients into a blender or blend with a hand blender.
This recipe has been donated by Catherine McNeill, a Registered Associate Nutritionist.
NUTRITION INFORMATION
Per serving: 190 ml
Total calories: 189 kcal
Fat: 7.8 g
Saturated Fat: 2.7 g
Carbohydrate: 20 g
Total sugar: 15 g
Fibre: 2.3 g
Protein: 8.0 g
Salt: 0.22 g
NUTRITION FACTS
- This drink provides protein which is essential for growing bones and muscles.
- Both the banana and milk complement each other, combining proteins to provide all the essential amino acids,
- The combination also provides a good source of B vitamins that helps to maintain nerve function, blood health and energy for the body’s metabolic processes, including Biotin and Vitamin B12.
- This recipe is low in saturated fat, added salt and no added sugar.
VARIATIONS
- Swap the spices to vary the flavour and try smooth and crunchy peanut butter to try different textures.
- Try almond butter instead of peanut butter for preference or in case of peanut allergy.
- Keep bananas in the freezer for a thicker milkshake-like consistency.
© 2021 The Caroline Walker Trust
Edited by Kathy Lewis, RNutr.,